Low Carb Almond Flour Waffles with Sugar Free Maple Syrup
Some mornings call for something that feels a little indulgent, but still lines up with your health goals. These low carb almond flour waffles with sugar free syrup are exactly that. They come out golden on the outside, tender in the middle, and they genuinely satisfy that waffle craving without the blood sugar spike that follows a stack of traditional wheat flour waffles. The secret is a combination of blanched almond flour for body, a touch of coconut flour for structure, and separated eggs, where you whip the whites to stiff peaks before folding them in. That one extra step makes all the difference between a flat, dense waffle and one with real lift and fluffiness.
What sets this recipe apart from others floating around online is the added protein boost. A scoop of unflavoured whey protein isolate goes into the batter, raising the protein content to around 14 grams per serving without changing the taste or texture. If you are someone who works out in the mornings or simply wants a breakfast that keeps you full until lunch, that protein hit matters. The batter also uses full fat coconut cream rather than regular milk, which adds a subtle richness and keeps the carb count low. A small amount of erythritol sweetens the waffles themselves, so they taste lightly sweet even before you pour a drop of syrup over them.
The sugar free maple syrup here is not an afterthought. A homemade version using monk fruit sweetener, a tiny pinch of maple extract, and a little xanthan gum to thicken it up takes about three minutes to make and tastes far better than most bottled alternatives. You control what goes into it, there are no questionable additives, and it has essentially zero net carbs. Drizzled warm over a stack of these waffles with a handful of fresh blueberries on the side, it is the kind of breakfast that makes you feel like you are treating yourself, even though everything on the plate is genuinely good for you. Feel free to add a tablespoon of natural almond butter on top too. It pairs beautifully.
These waffles are also meal prep friendly, which is one of the best things about them. Make a double batch on Sunday, let them cool completely on a wire rack, then stack them with small squares of baking paper between each one and freeze them flat. On busy weekday mornings, pop two straight into the toaster and they come out crispy again in just a few minutes. The sugar free syrup keeps in the fridge for up to two weeks in a sealed jar. Having both on hand means a genuinely healthy, low carb breakfast is never more than five minutes away, even on the most chaotic of mornings.
Ingredients
- 200 g blanched almond flour (fine ground, not almond meal)
- 2 tbsp coconut flour (sifted)
- 1 scoop unflavoured whey protein isolate (approximately 30g, or use unflavoured pea protein for dairy free)
- 1 tsp baking powder (gluten free certified)
- 0.3 tsp fine sea salt
- 1 tsp ground cinnamon
- 2 tbsp granulated erythritol (or monk fruit sweetener)
- 4 large eggs (separated, whites and yolks kept apart)
- 120 ml full fat coconut cream (well stirred)
- 2 tbsp melted coconut oil (plus extra for greasing waffle iron)
- 1 tsp pure vanilla extract
- 120 ml water (room temperature, for the sugar free syrup)
- 3 tbsp powdered monk fruit sweetener (for the syrup)
- 0.5 tsp pure maple extract (for the syrup, not maple flavouring)
- 0.3 tsp xanthan gum (for the syrup, adds thickness)
- 1 pinch fine sea salt (for the syrup)
Instructions
- 1
Start with the sugar free maple syrup so it has time to cool and thicken while you make the waffles. Combine the water and powdered monk fruit sweetener in a small saucepan over medium heat. Stir until fully dissolved, about 2 minutes. Remove from heat, whisk in the maple extract, salt, and xanthan gum vigorously until no lumps remain. Pour into a small jar and set aside. It thickens as it cools.
Whisk the xanthan gum in fast and steadily to prevent clumping. If any lumps form, strain the syrup through a fine mesh sieve.
- 2
Preheat your waffle iron to a medium high setting and lightly brush or spray it with coconut oil. Allow it to heat up fully before adding any batter.
A fully preheated iron is the single most important factor in getting crispy edges. Give it at least 5 minutes.
- 3
In a large mixing bowl, whisk together the almond flour, coconut flour, whey protein isolate, baking powder, salt, cinnamon, and granulated erythritol until evenly combined with no lumps.
Almond flour can clump, so break up any clusters with your fingers before whisking.
- 4
Separate the eggs carefully, placing the whites in a clean, completely grease free bowl and the yolks in a medium bowl. To the yolks, add the coconut cream, melted coconut oil, and vanilla extract. Whisk together until smooth.
Even a tiny drop of yolk in the whites will prevent them from whipping properly. Use three bowls if needed: one to crack into, one for yolks, one for whites.
- 5
Using a hand mixer or stand mixer, beat the egg whites on medium high speed until stiff peaks form. This should take about 2 to 3 minutes. The whites should hold their shape when you lift the beaters.
Room temperature egg whites whip up faster and to greater volume than cold ones.
- 6
Pour the egg yolk mixture into the dry ingredients and stir until a thick batter forms. It will be quite dense at this stage.
- 7
Gently fold one third of the whipped egg whites into the batter using a rubber spatula, stirring to loosen it. Then carefully fold in the remaining whites in two additions, using slow sweeping motions from the bottom of the bowl upward. Stop as soon as the whites are just incorporated. Some small streaks are fine.
Overmixing deflates the whites and makes the waffles dense. Less is more here.
- 8
Ladle approximately 120ml of batter into the centre of the preheated greased waffle iron. Close the lid and cook for 3 to 4 minutes without opening it. The waffle is ready when steam stops escaping from the sides and the edges look golden.
Resist the urge to peek early. Opening before the waffle is set will tear it apart.
- 9
Carefully lift the cooked waffle out using a silicone spatula and place it on a wire rack. Repeat with the remaining batter, greasing the iron between each waffle.
Placing cooked waffles on a rack rather than a plate keeps them crispy. A plate traps steam and makes them soggy.
- 10
Serve two waffles per person, drizzled with the homemade sugar free maple syrup. Add fresh blueberries, raspberries, or a small spoonful of almond butter for extra colour and nutrition.
Nutrition per serving
312kcal
Calories
14g
Protein
10g
Carbs
24g
Fat
4g
Fibre
2g
Sugar
210mg
Sodium
Pro Tips
- ✓
Use blanched almond flour, not almond meal. Almond meal has visible flecks of skin, a coarser texture, and absorbs liquid differently, which affects the final result.
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Let the batter rest for 2 minutes after mixing. This gives the coconut flour time to absorb moisture and the batter thickens slightly, making it easier to portion.
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If your waffles are sticking, your iron likely needs more time to heat up or more oil. Never use cooking spray with aerosol propellants on waffle irons as it can damage the coating over time. Brush on melted coconut oil with a pastry brush instead.
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For extra crispiness, place cooked waffles directly on the oven rack at 100 degrees Celsius for 5 minutes while you finish the batch.
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The syrup thickens considerably as it cools. If it becomes too thick after refrigerating, warm it gently in a small saucepan with a teaspoon of water and stir to loosen.
Frequently Asked Questions
Variations
- •
Lemon Blueberry Almond Flour Waffles
Add the zest of one lemon and a teaspoon of lemon juice to the wet ingredients. Gently fold 60g of fresh blueberries into the finished batter just before cooking. Serve with the sugar free syrup and extra fresh blueberries on top.
- •
Chocolate Chip Almond Flour Waffles
Stir 40g of sugar free dark chocolate chips into the batter after folding in the egg whites. The chips melt slightly during cooking for pockets of chocolate throughout. Swap the cinnamon for a teaspoon of raw cacao powder for a deeper chocolate note.
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Dairy Free Protein Waffles
Replace the whey protein isolate with an equal amount of unflavoured pea protein powder. Both the coconut cream and coconut oil are already dairy free, so no other changes are needed. The texture is very similar and the recipe stays fully dairy free and vegan friendly if you also replace eggs with flax eggs.
- •
Pumpkin Spice Almond Flour Waffles
Stir 3 tablespoons of pure pumpkin puree into the wet ingredients. Replace the cinnamon with a blend of 1 teaspoon cinnamon, 0.5 teaspoon ground ginger, and 0.25 teaspoon ground nutmeg. These are cosy and warming, and pair especially well with the sugar free maple syrup.
Substitutions
- •Blanched almond flour → Sunflower seed flour (Use an equal amount of finely ground sunflower seed flour for a nut free alternative. The colour may be slightly greener due to a natural reaction between sunflower seeds and baking powder, but the taste is mild and pleasant.)
- •Whey protein isolate → Pea protein isolate (A 1:1 swap works well. Pea protein makes the recipe fully dairy free and is a good option for those with dairy sensitivities. Use an unflavoured variety.)
- •Full fat coconut cream → Unsweetened almond milk (Use 80ml instead of 120ml as almond milk is thinner. The waffles will be slightly less rich but still hold together well.)
- •Erythritol → Granulated monk fruit sweetener (A 1:1 swap. Monk fruit has a cleaner sweetness without the cooling aftertaste some people notice with erythritol. Both have minimal impact on blood sugar.)
- •Coconut oil → Avocado oil or light olive oil (Use the same quantity. Avocado oil is neutral in flavour and works beautifully here, making it a good option if you want to reduce the coconut flavour.)
- •Xanthan gum (for syrup) → Guar gum (Use half the quantity of guar gum as it is stronger than xanthan gum. So use 0.125 teaspoon rather than 0.25 teaspoon. Add and whisk in the same way.)
🧊 Storage
Store cooled leftover waffles in an airtight container in the fridge for up to 4 days. To reheat, place in a toaster or toaster oven for 2 to 3 minutes until crispy and warmed through. For longer storage, freeze waffles in a single layer on a baking sheet until solid, then transfer to a zip lock freezer bag with parchment squares between each waffle. They keep in the freezer for up to 3 months. The sugar free maple syrup keeps in a sealed jar in the fridge for up to 2 weeks. Stir or shake before serving as it may separate slightly.
📅 Make Ahead
These waffles are ideal for batch cooking. Make a full double batch on the weekend, cool completely on a wire rack, then freeze as described in the storage instructions. The homemade sugar free maple syrup can also be made ahead and stored in the fridge for up to 2 weeks, making the whole breakfast ready to go in just a few minutes on busy mornings.
